Blade Method Fitness – CrossFit
Warm-up
200m Run
10 Lat Scap swings
5 Push Ups
5 Squats
200m Run
5 Pull Ups
5 Push Ups
5 Squats
200m Run
MP: 4-21- (Time)
1 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
RX+ = 20/14lb weight vest
*Partition Reps as you choose
1/2 OR Partner Murphers
800m Run
30 Pull Ups
60 Push Ups
90 Squats
400m Run
Scale: Pull ups to SRPU OR RIng Row, Push Ups to Box
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3min ea side
3. Pigeon Stretch: 3min ea side
4. Pec Floss: 3min ea side
